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Stretches for Neck Pain and Numbness

Are you experiencing numbness in the shoulder, arm, or neck? If so, this can be related to a condition called Thoracic Outlet Syndrome TOS). TOS is a condition in which the group of nerves and arteries located between the neck and shoulder become impinged or irritated. This compresses the nerve bundle going to the the arm, forearm, shoulder, and hand and often resulting pain and/or numbness.


Most commonly the scalene muscles are to blame. But there are additional muscles at fault. The muscles in the front of the neck are called the Sternocleidomastoid Muscle (SCM) and the Levator Scapulae (LS) is the muscle that is responsible for elevating the shoulder blade. These too are also big culprits. Many times these muscles get tight or inflamed due to postural imbalances like hunching forward, poor sleeping posture, or from an old injury.


Top 5 Stretches for Neck Pain and Numbness:

SCM Stretch:

Start by looking straight ahead and gently tilt your head to one side while lifting the chin up. The stretch occurs on the opposite side the head is tilting.

Hold for 3-5 seconds and repeat 5-10 times twice per day.


Middle Scalene Stretch:

Place one hand behind our back and the other on the side of your head. Keep the nose facing forward and gently pull the head towards the side of the lifted arm.

Hold for 3-5 seconds and repeat 5-10 times twice per day.


Levator Scapulae Stretch:

I refer to this one as the "nose to armpit" stretch. In a seated position, place one hand behind your head with your elbow in front of your face. Gently pull the head down toward the floor. Make sure your upper body stays upright and still. Hold for 3-5 seconds and repeat

5-10 times twice per day.


Chin Tuck:

Tuck the chin in towards your spine keeping your eyes and nose forward. Doing this again the wall or on the ground provides some support for beginners. If you feel like you having a double chin, you are doing it right! Hold for 3-5 seconds and repeat


Chin Tuck with Forward Flexion:

Press the chin in towards your spine keeping the eyes forward. Gently use one hand and pull the head towards the chest.

Hold for 3-5 seconds and repeat 5-10 times twice per day.


These images along with more information about Thoracic Outlet Syndrome can be found on BackIntellegence.com https://backintelligence.com/how-to-get-rid-of-neck-pain/


From the desk of Dr. Lisette Miller Kondrad. Dr. Miller is a licensed Chiropractic Physician and Board Certified Acupuncture Provider who has been in clinical practice for 7 years. She has helped hundreds of patients via Chiropractic care and Acupuncture. Click here to contact Clark Road Chiropractic Center with any questions or to schedule your appointment!
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